Lifestyle Changes to Improve Your Mood

Exercise – Exercise plays a big part in beating the blues

A number of studies, in which people exercised for 30 to 60 minutes, 3 to 5 times a week, found a drop of around 5 points in their Hamilton Rating Depression Scale – more than double what you’d expect from anti-depressants alone.

If you are feeling down and de-motivated, it’s not easy to get started on exercise: but the benefits are worth it.

Exercise increases blood flow to the brain and raises levels of the brain chemicals serotonin and dopamine. Higher serotonin levels make us feel good. Dopamine helps create a sense of motivation. Natural light also stimulates serotonin.

Exercise helps you to sleep, because it can “burn off” excess adrenalin. It helps to balance blood sugar and lose weight and that, in turn, improves your mood and motivation.  When you get started, aim for 20 minutes of exercise five days a week, preferably outdoors. If you are significantly overweight, this could be brisk walking – 30 minutes a day would be better.

Find something you like doing, preferably in a pleasant area, and with other people. It’s great to have an exercise buddy. Exercise then becomes another means of focusing attention away from yourself and your preoccupations, and of spending enjoyable time with others. An exercise buddy also adds accountability. You are more likely to show up.

Following the low-GL mood boosting diet, and maybe taking the right supplements, will improve energy levels enough to give it a go.

Sleep – Mood and Sleep have a lot in common

Lack of sleep has a big effect on how you feel, and finding out how to sleep through the night and wake up refreshed could be the missing piece in getting you to feel a whole lot better.

The amino acid tryptophan is not only the raw material for serotonin but also for melatonin, a brain chemical that helps you sleep by controlling the sleep/wake cycle. It’s the brain’s neurotransmitter, which keeps you in sync with the earth’s day/night cycle. Jet lag, for example, happens when the brain’s chemistry takes time to catch up with a sudden time zone shift.

As you start to wind down in the evening, serotonin levels rise, and cortisol levels fall. As it gets darker melatonin kicks in.

But what can you do to improve your quantity and quality of sleep?

Provide more of the building blocks that make serotonin – tryptophan, an amino acid present in most protein-rich foods like chicken, cheese, tuna, tofu, eggs, nuts, seeds, and milk.

The conversion from tryptophan to serotonin requires folic acid, B6, vitamin C and zinc. These can be found in beef, broccoli, cashews, chicken, chickpeas, cauliflower, peppers, kale, kiwi, lamb, oranges,

parsley, pumpkin seeds, pineapple, salmon, spinach, turkey, and tuna.

SLEEP ACTION PLAN

• Try to go to bed at the same time every day, your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you switch off.
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warmbath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.
• Consider getting a traditional alarm clock so your smart phone can stay outof the bedroom. Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.

Food and Mood

The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel?

I wonder how we forgot about this connection, because it was common knowledge in times gone by. Way back when (think medieval times), people would eat quince, dates and elderflowers if they were feeling a little blue anduse lettuce and chicory as nature’s tranquilisers.

Modern science has extensively studied the impact of food on mood, and we now understand why food has such a positive (or negative) effect, and which foods we should be eating more (or less) of to support mental health.

Managing anxiety, stress, depression, and other mood disorders is complex, and there’s no one-size-fits all solution. But we know that the right diet and lifestyle plan combined with motivational coaching to help you every step of the way can be an enormous help.

The very edited highlight of the research into what you should eat to balance your energy and improve your mood is to follow a Mediterranean-style diet featuring plenty of whole, natural foods. 

That also means learning to balance your blood sugar levels. Loss of blood sugar balance has a clear link to stress, anxiety, and depression. 50% of low mood is down to blood sugar imbalances. Learning how to become a master of your blood sugar balance is the secret to having more energy, a better mood and controlling your weight – and losing it if you need to. 

Feeling more confident about the way you look is in itself an excellent way to boost feelings of self-worth. In the same way that eating well can positively influence mood, making poor food choices can have the opposite effect. Research by a team at Binghamton, New York, showed that young adults under 30 who ate fast food more than three times a week scored higher when it came to levels of mental distress. The same researchers found that those who ate meat fewer than three times a week had more mental health problems (potentially as the amino acid tryptophan found in meat is the precursor to the feel-good chemical serotonin).

Low mood affects up to 20% of us at any one time, so everyone is likely to experience some form of it at one time or another. Many periods of low mood can be almost eradicated by following some simple steps. Not only because this addresses many of the physical causes of low mood, but also because you are spending your time focusing on a positive action plan and learning new things rather than ruminating about problems.

To find out more about how a nutrition & lifestyle programme can help, why notbook a free call with me. Here’s the link.

10 Reasons Why You Need More Sleep

I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition clinic: knowing something doesn’t mean doing it. 

Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.

So today I thought I would offer up some compelling reasons why making sleep a priority really is a good idea. You will likely already know many of the things you could do to make sleep more likely to happen but there is no urgency because the concept of sleep feels too far removed from the symptoms you’re experiencing. So, here’s my list, which is not exhaustive. Let me know which is the biggest reason you have for sleeping more!

Are you ready to discover the game-changer that could transform your health? Let's talk about sleep – the unsung hero of well-being – and what the lack of it is doing inside your body. 

1. Promotes weight gain

Are those stubborn extra pounds refusing to budge? Enter sleep – a star player in your weight loss journey. 

Many studies point to sleep restriction leading to increased levels of ghrelin, the hunger hormone, and decreased levels of leptin, the hormone responsible for fullness. 

Not only that, chemical changes inside the brain also alter the kinds of foods you fancy eating. So, by ensuring sufficient sleep, you're not just avoiding late-night snacking; you're setting the stage for a metabolism that works in your favour.

2. Creates more inflammation

Practically every cause of dis-ease in the body (and also disease) is related one way or another to inflammation. Inflammation can wreak havoc on your body, and poor sleep might be fanning the flames. 

Researchers found a clear link between sleep deprivation and increased inflammatory markers. So, when you prioritise sleep, you're not just easing into dreamland; you're actively reducing the risk of inflammatory conditions of all kinds.

3. Destabilises your hormones

Your body is a finely-tuned orchestra of hormones, and sleep plays the role of the conductor. Skimping on sleep can throw this delicate symphony off balance, impacting everything from stress hormones to those governing metabolism (like hunger and fullness) as well as female hormones. For women, sleeping well is not a luxury.

When you don’t sleep, what might be on the cards includes menstrual irregularities due to interruptions your body’s natural wake-sleep rhythm, exacerbated PMS as well as problems with fertility, too. A harmonious hormonal dance begins with a restful night's sleep.

4. More stress on top of your existing stress

Feel like stress and anxiety are running the show? Let sleep be your backstage pass to tranquillity. Author of the book Why We Sleep, Matthew Walker, highlights the crucial role of sleep in emotional regulation. Get less sleep, expect heightened emotional reactivity, increased stress and anxiety, and symptoms of mental health disorders like depression.

So, when you're tucked in for the night, you're not just escaping reality temporarily; you're arming yourself against the stressors of tomorrow.

5. Poor memory

Ever wondered why a good night's sleep leaves you feeling mentally refreshed? It’s because sleep contributes to memory consolidation and cognitive function. 

When you prioritise sleep, you're not just catching up on dreams; you're enhancing your brain's ability to tackle challenges, adapt to new circumstances, make better decisions, and retain information. That sounds like a win on every level imaginable.

6. Compromised immunity

Picture sleep as your body's superhero cape, especially when it comes to the immune system. 

Insufficient sleep weakens your defences, making you more susceptible to infections and worse – studies point to lack of sleep also being a risk factor in a variety of cancers. Want to stay healthy? Make sleep your immune-boosting sidekick.

7. Greater risk of heart disease

Heart disease is a leading cause of illness and death across the western world and there are a huge number of risk factors involved, from smoking to being overweight. Interestingly, there is an increasing amount of attention being given to poor sleep and cardiovascular risk. It’s thought to be linked to the non-REM sleep stages, during which your whole body slows down (heart rate, blood pressure, breathing) and this is restorative for the heart. 

Now imagine getting less sleep or interrupted sleep… Small wonder that chronic sleep deprivation is linked to a wide range of cardio conditions, like high cholesterol, stroke and heart attack. Guard your heart – prioritise those peaceful nights.

8. More likely to get diabetes

Watch out for the blood sugar rollercoaster! If you’ve been in my world for a while, you might have seen me talk about blood glucose levels being key for hormone balance. It’s a subject I never tire of talking about it and it’s easier to get under control than you might think. This is a key part of all my nutrition programmes so do let me know how I can help. 

Lack of sleep has been linked to insulin resistance, paving the way for type 2 diabetes. Plus, as I covered in my happy healthy hormones blog, balancing sugar helps balance insulin, which keeps our sex hormones balanced.

9. You’ll die earlier 

If you want to live longer (and spend more of those years in good health), sleep must be high on your to-do list. Consistent sleep patterns are key. According to the American College of Cardiology, who analysed data from a whopping 172,321 people, if you sleep well, for long enough and feel rested when you wake, you are 30% less likely to die prematurely, 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% from other causes.

Ready to feel great?

10. Get more sleep, you’ll be happier 

We all know everything looks better after a decent night’s sleep. There’s not a single pasture that is not greener. It’s official. A good night’s sleep means you’ll be happier and more satisfied with life. That’s enough for me! 

Are you struggling with sleep right now? Why not book in a call and find out how I can help.

Is self-compassion the key to unlocking your health goals?

In the pursuit of better health, we often focus on the physical aspects – diet, exercise, and sleep – while neglecting a vital component: our emotional wellbeing. You might already appreciate this conceptually but here’s an important question to ponder: how do you treat yourself when you make a mistake, or you don’t reach your goals?

Do you treat yourself with kindness and understanding like you would a friend or do you beat yourself up for your so-called failings? If, like most people, your tendency is to berate yourself, it’s time to bring a little more self-compassion into your life.

It’s good to be kind to yourselves and it can be your greatest ally in reaching your health goals.

“With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.” Kristin Neff, one of the eminent researchers on self-compassion

What is self-compassion?

At its core, self-compassion is the practice of treating yourself with the same kindness and understanding that you offer to others.

It comprises three key components: self-kindness, common humanity, and mindfulness.

It’s different from self-esteem (although this is also important for wellbeing). Instead of relying on self-judgment and comparisons, self-compassion is about self-acceptance and self-care.

The connection between self-compassion and your health

Research shows a profound connection between emotional wellbeing and physical health. High levels of stress, self-criticism, and negative self-talk can hinder your progress towards health goals. 

This is where self-compassion steps in. By reducing stress and improving mental health, it lays a strong foundation for positive health behaviours.

Silence your harshest critic - yourself

Imagine the inner critic as a relentless coach who constantly points out your flaws and mistakes. It's time to silence that voice. Recognising self-criticism is the first step. 

Pay attention to those moments when you berate yourself for a slip-up. 

Then, challenge these thoughts with self-compassion. 

Ask yourself: "Would I speak to a friend this way?" Almost always, I suspect the answer will be no. 

Start to learn self-kindness

Self-kindness is the heart of self-compassion. Start your day by acknowledging your achievements, no matter how small they might seem. 

If you already practise gratitude, it’s not that far away. Instead of reminding yourself of the good things in your life, you are reminding yourself of the good things in you. 

Treat yourself with the same warmth you'd offer a loved one. Practice self-care as an act of kindness to your body and mind – eat nourishing foods, get enough rest, and engage in activities that bring you joy.

You’re not in it alone – welcome to ‘common humanity’

You're not alone in your health journey, whatever that is. Common humanity is the understanding that all humans face challenges and imperfections. Connect with others who share similar goals. Share your experiences, both the successes and the setbacks. It's comforting to realise that your struggles are part of the human experience. 

It's worth remembering that people love to help, and we often don’t give them that opportunity to provide support. Think of reaching out as something they can feel good about, too.

Stay in the moment

I am a big fan of mindfulness for all sorts of reasons, and it also happens to be a powerful tool when it comes to self-compassion. Mindfulness brings you into the present moment, allowing you to make conscious choices about your health rather than dwell on what should or could have been, which inevitably ends with self-recriminations. 

Practice mindfulness through meditation, deep breathing, or simply by being fully engaged in your daily activities. It will enhance your decision-making related to your wellbeing. If you’re new to mindfulness, it can be helpful to start with some guided meditation using smartphone apps like Calm or Headspace. 

The point of these guided meditations is not to get really good at doing it, but to make the time to do it daily if you can. It is a ten-minute oasis of calm, and it works best to find a point in  your day that you can regularly commit to (even before bed) when you won’t be disturbed. Your mind is bound to wander off part-way through. This is normal so don’t throw in the towel if this happens!

Get started with self-compassion

Set realistic goals. Start small and build from there. Unrealistic expectations can lead to self-criticism.

Track your progress. Keep a journal to monitor your achievements and setbacks. Celebrate every step forward.

Keep a self-compassion diary. Create a journal where you record your self-compassionate thoughts and moments. Reflect on them regularly.

A little word on setbacks…

Setbacks are part of any journey, including your health journey. Instead of viewing them as failures, see them as opportunities for growth. When you slip up, acknowledge it without self-judgment. Remember that self-compassion allows you to learn from setbacks and move forward with resilience.

Self-compassion is not a luxury; it's a fundamental pillar of good health. By treating yourself with the same kindness and understanding you offer to others, you create a positive environment for your physical and mental well-being. Begin your self-compassion journey today, and watch as it transforms your path towards your health goals.

If you struggle to support yourself, why not get in touch and see how I can help you. Just book a call here.

How to Break Through a Plateau

When you have a specific health goal and feel you are putting in the work, it’s tough when you don’t see the changes you feel you deserve. It’s tempting to give up, but here’s what to do instead.

If progress is disappointing, it’s time to check in with how you feel. Progress is not just a number on the scales and, in many cases, the scales can be misleading. If your goal isn’t just weight loss, a temporary stall in progress can be just as frustrating, with symptoms seeming to vanish one week, but reappear the next. Progress is rarely as straightforward as we think. 

In this blog, I’ll be focussing on weight loss plateaus but you can add in your own situation.

What is a weight loss plateau?

A weight loss plateau refers to a phase in your weight loss journey where progress comes to a temporary halt despite your continued efforts. It can be both frustrating and demotivating.

Understanding the dynamics of why this happens is crucial for developing effective strategies to overcome them.

Common causes

Metabolic adaptation: One primary cause of weight loss plateaus is the body's ability to adapt to changes in calorie intake and expenditure. As you lose weight, your metabolic rate may decrease, meaning your body burns fewer calories at rest. This adaptive response can make it challenging to sustain the initial rate of weight loss. 

Psychological factors: Psychological aspects play a significant role in weight management. Stress, emotional eating, and other mental health factors can contribute to plateaus. For instance, heightened stress levels can lead to hormonal imbalances that affect metabolism and appetite, hindering weight loss progress. Don't underestimate the power of stress to impact every aspect of your health. 

Inconsistent action: It’s easy to be keen and compliant when you first start your programme but, over time, bad habits and inconsistencies can creep in, whether that’s more treat foods, more glasses of wine, or irregular workout patterns.

It’s not simply the number on the scales that can show up.

Lack of change in measurements: A plateau often extends beyond weight loss alone, affecting overall body composition and shape. This might mean measurements such as waist circumference, hip circumference, and other body dimensions stall too.

Emotional and psychological indicators: Forget about the tell-tell signs just being physical. You might also experience heightened frustration, demotivation, or a sense of being stuck in your journey. Emotional eating patterns may also emerge as a response to the perceived lack of progress, further complicating the weight loss process.

Plateaus vary from person to person

Weight loss plateaus are not one-size-fits-all – just like your food plan! They manifest differently for everyone. Factors such as age, gender, genetics, and overall health can influence the nature and duration of plateaus. Some people may experience a brief slowdown in weight loss, while others might encounter a more prolonged and stubborn plateau.

Here are some thoughts for those weeks when things don’t go to plan for whatever the reason. 

• If there were things you didn’t do but wanted to, or things that felt difficult, be curious about why you struggled. Making changes to your health is all about learning, and in some cases identifying triggers and finding solutions.
• If you keep a food diary or a habit tracker, review it. It’s often (but not always) easy to spot what has happened. While you are practising making changes to what you eat, it’s easy to slip back into old patterns and many people over-estimate their compliance. These will vary from person to person but can include eating more of the foods that cause symptoms to flare up or adding in more snacks, alcohol or treat foods. 
• How are you sleeping? Lack of sleep plays a big role in your health and can stall your results if you’re regularly not getting enough by placing additional stress on the body. For most people, that means having fewer than seven hours a night most nights.
• Check your stress levels. Stress can put the brakes on weight loss and any kind of progress at all. If you’re spinning a lot of plates and you’re not taking time for yourself every day to do some kind of stress relief (acts of self-care, meditation, breathwork, time in nature, etc), you should make this a priority. 
• Are you hydrated? There are many reasons why drinking water works for health and, time and again, I have seen that taking action in this area alone can shift the needle in every respect. For starters, drinking enough water allows your body to get rid of toxic waste you don’t want in your body, and it helps support immunity and liver function too. 

Quick wins

The basic advice is to keep going. Plateaus are very common and often my clients trust the process and soon things start moving in the right direction again. 

In the short term, you can try one of these little boosters:

• No starchy carbs in the evening for one week
• Eat evening meal 1 hour earlier than usual
• Cut out wheat and/or dairy for one week 
• No alcohol for one week

One of the most important things you can do is to focus on what has gone well. Ask yourself, what am I pleased with that has gone well this week? What other improvements have you noticed?

Keep your eye on the prize. One of the things I’m keen to do as a coach is to help my clients work out why change is important for them. This helps keep focus when a plateau happens. If you’d like to know more about the support I can give you, why not book in a free call here?

 

As you gear up for another start to a New Year, you might find yourself in the familiar territory of making resolutions in the hope that they somehow stick. You know the drill – enthusiastic promises to hit the gym regularly, eat more greens, lose that extra weight, get more organised, or maybe cut back on alcohol. 

How often have those January aspirations fizzled out by the time February rolls around? It's a tale as old as time – the grand intentions, the initial burst of motivation, and then... well, life happens. 

It’s not just you. New Year is a time of hope and anticipation, and it genuinely is a really good time to think about how you want your life to be in the coming year. However, the fact that there is already a day set aside each year – it’s called Quitters Day – for the collapse of New Year resolutions, shows that many of us struggle to stick to our good intentions. It’s the second Friday of January – this year it’s the 12^th. 

The fitness app Strava conducted some research back in 2019 that showed 80% of those who made resolutions had given up by the end of the month and that the second Friday in January was when most started their inevitable decline. 

Why can’t we stick to our New Year resolutions?

You can probably imagine the biggest problems and I am sure you will have experienced them for yourself at some stage or another. 

The initial resolution was over-ambitious.

You start off filled with enthusiasm but couldn’t maintain the same level of commitment. 

I’d like to offer a potential solution to both in a moment. To offer a little branch of hope right now, there is also a New Year’s Resolution Recommitment Day, which is perfect for anyone who slipped in January and needs an official day to get back to their goals. 

Do you struggle to stick to your goals?  

If you struggle to stick to goals, you’ll benefit from re-visiting your goal-setting strategy. Knowing what you want is just the first step – knowing how to get there is as – if not more – important. 

So how do you set goals that lead to success? 

You might already have heard about SMART goals but making them SMARTER is even better (and a lot more fun). This means setting goals that are:

Specific

Measurable

Achievable

Realistic

Time-bound

Exciting 

Rewarded

Specific

The goal must be clear and concise. Vague goals, such as “I want to get healthy” don’t tell you, or anyone else, what you are aiming for. This makes it difficult to know when you’ve reached the goal. It might be worth looking at things like being able to fit into a specific pair of trousers or being able to get to the end of that 5k run without stopping – or other specific activities like getting out on a walk or doing some guided meditation. 

Measurable

The goal must contain measurable criteria for tracking progress. If your goal isn’t specific, you can’t measure it. Ensure your goal has a clear measurable component that you can track to see how close you are to the desired end point. If you are thinking about weight loss, the scale and the tape measure will be needed. You might well want to use both – sometimes the number on the scale doesn’t give the full picture. Or you might be measuring how long you can run, how many Zumba classes you attend, how many times you listen to a sleep story. 

Achievable

The goal must be practically possible, yet still challenging. This is something to bear in mind if you tend to have lofty plans. It’s a balance of being able to actually do it and it being sufficiently challenging to motivate you to spend time and energy pursuing it. For example, if you want to run a marathon and find it relatively easy to get outdoors to run but regularly only run 10km, the goal might be achievable and challenging. If you don’t currently run and never have…  

Realistic

The goal must be realistic in the long term. It is important to ask yourself, “can I actually do this?” and “is it realistic given my current circumstances?”. Not in a self-doubting kind of way, but in a rational, carefully thought-through way. Thinking about goals that might relate to losing weight or exercise, there is a sweet spot between setting goals that feel a bit of a stretch and setting those that are over-optimistic or that require time that you just don’t have.

Time-bound

The goal should be grounded within a specific timeframe. When will you do this by? Having a scheduled completion date greatly increases your odds of reaching your goals. When you know your cut-off date, you know how to pace yourself and prioritise your time, energy, and resources. It can really help focus your energies and keep you motivated as you check in with yourself towards the end of the timeframe. A bit like that extra burst athletes get at the end of the race as they sprint towards the finish.

And now come the BEST bits…

Exciting

The goal must be enticing and inspiring. Does the thought of the goal excite you? Many people pursue goals because they feel they ‘must’, ‘should’, or because others want them to, rather than because they truly want to achieve the goal. Make sure your goal energises you and is personally motivating. Focus on what will be possible for you when you reach your goal. How will it really feel when you achieve what you set out to do? I want you to get really fired up by your goal!

Rewarded

The goal must offer a clear reward. This can be an extrinsic reward (something tangible such as money, awards, savings, or prizes), or intrinsic (joy, happiness, mastering a skill, or satisfaction of a job well done). If you aren’t getting some benefit or reward for reaching your goal, your motivation is likely to dip. How will you reward yourself? What will feel like a real win? Remember, since we’re in the world of wellness, I’m not talking about having a big blow-out at the end of a diet but something more nourishing of the soul…

You can complete the following statements/questions to help you set your goals:

My goal is...

It is clear and specific in the following way...

How will I know if I’ve achieved it? I can measure success in the following way...

My goal is realistic because...

What are my time frames? By when will I have achieved this goal?

What is exciting about this goal? What inspires me?

What are the rewards? How will this benefit me and my life when I have achieved it?

Fun fact

Research shows you’re more likely to stick to a goal that is action-oriented rather than an avoidance-oriented goal (58.9% versus 47.1%).

Every goal is easier to achieve with support. Perhaps you see it as a form of motivation if you insist on going it alone. Wouldn’t it be great to prove to others or yourself that you can do it? It certainly would, but why struggle? Why not make your life easier by getting support? 

The Fix: Book a complimentary call with me here

Let’s work together to tackle all aspects of what I’ve been talking about above. I’ll bring the knowledge of what to eat for your goals and support you to create healthy habits that last. I’ll also be your cheerleader if you experience any barriers or setbacks that look like they might stand in the way of you achieving your goals.

Now is exactly the right time for a brand new you: new diet, new attitude and new healthy lifestyle habits.